Vegan Lentil Soup

This hearty vegan lentil soup is nutritious, budget-friendly, and packed with protein, fiber, vegetables, and aromatic herbs. It’s a comforting one-pot meal that’s perfect for lunch, dinner, or meal prep.

Servings

6 servings

Preparation Time

• Prep Time: 15 minutes
• Cook Time: 40–45 minutes
• Total Time: 55–60 minutes

Ingredients

Main Ingredients

• 1½ cups (300 g) dried brown or green lentils, rinsed and sorted
• 2 tablespoons olive oil
• 1 large yellow onion, diced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 4 cloves garlic, minced

Vegetables

• 1 medium potato, peeled and diced (optional, for extra heartiness)
• 1 cup chopped spinach or kale

Liquids

• 8 cups (2 liters) vegetable broth
• 1 can (400 g / 14 oz) diced tomatoes

Seasonings

• 2 bay leaves
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• ½ teaspoon smoked paprika
• 1 teaspoon salt (or to taste)
• ½ teaspoon black pepper

Finishing Ingredients

• 1 tablespoon lemon juice
• 2 tablespoons chopped fresh parsley

Equipment

• Large soup pot or Dutch oven
• Wooden spoon
• Ladle
• Knife and cutting board

Instructions

Step 1: Prepare the Lentils

1. Rinse the lentils thoroughly under cold water.
2. Remove any stones or damaged lentils.
3. Set aside.

Step 2: Sauté the Vegetables

1. Heat olive oil in a large pot over medium heat.
2. Add onion, carrots, and celery.
3. Cook for 7–8 minutes, stirring occasionally, until softened.
4. Add garlic and cook for 1 minute until fragrant.

Step 3: Add Seasonings

1. Stir in:
   • Thyme
   • Oregano
   • Cumin
   • Smoked paprika
   • Salt
   • Black pepper
2. Cook for 30–60 seconds to bloom the spices.

Step 4: Build the Soup

1. Add:
   • Lentils
   • Diced tomatoes
   • Potato (if using)
   • Bay leaves
2. Pour in the vegetable broth.
3. Stir well.

Step 5: Simmer

1. Bring the soup to a boil.
2. Reduce heat to low.
3. Cover partially with a lid.
4. Simmer for 30–35 minutes, stirring occasionally.
5. Cook until the lentils are tender.

Step 6: Add Greens

1. Stir in spinach or kale.
2. Cook for 3–5 minutes until wilted and tender.

Step 7: Finish the Soup

1. Remove bay leaves.
2. Stir in lemon juice.
3. Add fresh parsley.
4. Taste and adjust salt and pepper as needed.

Step 8: Optional Texture Adjustment

For a thicker soup:

1. Blend 2–3 cups of the soup using an immersion blender.
2. Stir it back into the pot.

For a smoother soup:

1. Blend the entire batch until creamy.

Serving Suggestions

Serve with:

• Crusty bread
• Toasted sourdough
• Vegan garlic bread
• Mixed green salad
• Roasted vegetables

Optional Add-Ins

• 1 cup mushrooms, sliced
• 1 zucchini, diced
• 1 tablespoon tomato paste
• 1 teaspoon curry powder
• ½ teaspoon turmeric
• 1 can chickpeas or white beans
• 1 tablespoon nutritional yeast

Storage

Refrigerator

• Store in an airtight container for up to 5 days.

Freezer

• Freeze for up to 3 months.
• Cool completely before freezing.

Reheating

• Reheat on the stovetop over medium heat.
• Add a little water or broth if the soup becomes too thick.

Approximate Nutrition (Per Serving)

• Calories: 220–280
• Protein: 12–15 g
• Carbohydrates: 35–40 g
• Fat: 4–7 g
• Fiber: 12–16 g